Comparing Nutrients in 300 calories Crackers, gluten-free, multi-seeded and multigrain VS Cookies, vanilla sandwich with creme filling, reduced fat

Weight per 300 calories

• Crackers, gluten-free, multi-seeded and multigrain: 66.2g
• Cookies, vanilla sandwich with creme filling, reduced fat: 71g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Crackers, gluten-free, multi-seeded and multigrain or Cookies, vanilla sandwich with creme filling, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	7.6% 7.4g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.37g	7.04% 2.25g	32g per day for Men 19-50 years
Omega 3	38.3% 0.61g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.34g	4.56% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.8% 44g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	0.79% 0.57g	36.7% 26.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	3.9% 1.5g	38g per day for Men 19-50 years
Protein	13.3% 7.45g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	23.8% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.8% 0.11mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	1.36% 0.018mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.8% 23μg	16.5% 66μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.3% 0.007μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.62% 0.99mg	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Calcium	15.8% 158mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	6.07% 0.055mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	23.4% 1.87mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	2.03% 8.5mg	420mg per day for Men 19-50 years
Manganese	70.6% 1.62mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.4% 248mg	6.08% 42.6mg	700mg per day for Men 19-50 years
Potassium	7.42% 252mg	2.17% 73.8mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	16.7% 251mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	2.4% 0.26mg	11mg per day for Men 19-50 years
Water	0.064% 2.38g	0.12% 4.43g	3700g per day for Men 19-50 years

Crackers, Gluten-free, Multi-seeded And Multigrain VS Cookies, Vanilla Sandwich With Creme Filling, Reduced Fat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, gluten-free, multi-seeded and multigrain or Cookies, vanilla sandwich with creme filling, reduced fat?

Lets compare vitamin content per 300 calories of Crackers, gluten-free, multi-seeded and multigrain vs Cookies, vanilla sandwich with creme filling, reduced fat:

• 300 calories of Crackers, gluten-free, multi-seeded and multigrain have 1.5 times more Vitamin B3, 13.8 times more Vitamin B6 and 4.9 times more Vitamin K than Cookies, vanilla sandwich with creme filling, reduced fat.
• While 300 kcal of Cookies, vanilla sandwich with creme filling, reduced fat contain 2.1 times more Vitamin B1, 1.7 times more Vitamin B2 and 2.8 times more Vitamin B9 than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Cookies, vanilla sandwich with creme filling, reduced fat provide similar amounts of Vitamin E per 300 calories.
• 300 calories of Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin B9
• 300 calories of Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin B6 and Vitamin K
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Crackers, gluten-free, multi-seeded and multigrain vs Cookies, vanilla sandwich with creme filling, reduced fat:

• 300 calories of Crackers, gluten-free, multi-seeded and multigrain have 5.3 times more Calcium, 6.7 times more Copper, 12.8 times more Magnesium, 5.8 times more Phosphorus, 3.4 times more Potassium and 6.7 times more Zinc than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Crackers, gluten-free, multi-seeded and multigrain and Cookies, vanilla sandwich with creme filling, reduced fat contain similar levels of Iron, Selenium and Sodium per 300 calories.
• 300 calories of Cookies, vanilla sandwich with creme filling, reduced fat lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, gluten-free, multi-seeded and multigrain have 1.4 times more Fat, 33.3 times more Omega 3, 4.3 times more Omega 6, 4.5 times more Fiber and 2.5 times more Protein than Cookies, vanilla sandwich with creme filling, reduced fat.
• While 300 kcal of Cookies, vanilla sandwich with creme filling, reduced fat contain 1.6 times more Saturated Fat, 1.3 times more Carbohydrate and 46.7 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Cookies, vanilla sandwich with creme filling, reduced fat offer comparable quantities of Energy per 300 calories.
• 300 calories of Cookies, vanilla sandwich with creme filling, reduced fat provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein